Underwater Kick Body Alignment Dryland Exercises

These dryland exercises will help you strengthen the muscles of your core so you can have a more powerful underwater dolphin kick. They range from basic to more advanced so you can progress through the exercises as you get more comfortable.

Alternating Slow Bike

Establishing great alignment and creating control of your torso requires strong abdominal muscles. You want to be able to hold and control positions while your legs are moving.

With alternating slow bike, you’ll emphasize control over speed by moving slowly. To do this exercise, lie on your back with both legs straight and hands behind your head. Lift your shoulders and legs off the ground, then bring your opposite knee and elbow toward each other. Return to the starting position and repeat with your opposite arm and leg.

Supine Double-Leg Hold

A key aspect of underwater dolphin kick is controlling the position of your spine while also maintaining a connection between your torso and legs. Supine double-leg hold helps you develop the strength to control your torso while your legs are putting forth effort. Gravity will do the work here.

To do this exercise, lie on your back with your legs straight out. Without changing the position of your spine, lift both legs about 6 inches off the ground and hold for 30 seconds. If you need to build your ability to do that, start with your legs higher in the air and hold for shorter durations.

Alternating Superman

Your abdominals are critical for holding your alignment, but so are your back muscles.

To do alternating Superman, lie on your front with straight legs and your arms extended in front of you. Lift one arm and its opposing leg off the ground. Aim to lift your whole leg off the ground, as well as your pectoral muscle on the same side of the arm that’s been lifted. Hold for one second and then return to the starting position. Do with the opposite arm and leg and then repeat.

Alternating Dead Bug

Alternating dead bug improves your abdominal strength and control.

To do this exercise, lie on your back with your legs up, knees stacked over your hips, and lower your legs parallel to the ground. Both of your arms should be reaching straight up to the sky from your chest. Lower one arm back behind you and stretch the opposite leg out in front of you. Pause when both are straight, about 1 inch off the ground. Return to the starting position and repeat with the other arm and leg.

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Streamlined Cobra Hold

Strengthening your back muscles is important for helping you control your posture and position as you move through the water.

To do a streamlined cobra hold, lie on your front with your legs straight and your arms in streamlined position. From this position, lift your chest off the ground and maintain that position for 15 seconds. If you can’t hold that position for that long, build up from shorter durations.

Double-Leg Dead Bug

The goal of double-leg dead bug is to develop the ability to control and stabilize your torso while moving your legs back and forth.

To do this exercise, lie on your back with your legs up, knees stacked over your hips, and lower legs parallel to the ground. From this position, stretch both legs out under control until they’re 1 or 2 inches off the ground. Return to the starting position.

Forearm Plank

A key aspect of effective underwater dolphin kick is connecting your upper body to your lower body. Forearm plank works on that skill. With your forearms and toes as your points of contact, you’ll need to connect your upper body and toes, just like you’ll need to do with underwater kick.

To do this exercise, lie on your front with your toes pointed into the ground and your forearms flat on the ground. Press your hips off the ground, so that your body is in a straight line. Work up to holding for 30 seconds.

Supine Plank

The purpose of supine plank is to build strength in the muscles on the back side of your body. These include your spinal erectors, hamstrings, and glutes.

To do this exercise, sit on the ground with your hands stacked under your shoulders and your legs straight in front of you. From this position, push into the ground with your hands and your heels, so that your hips lift off the ground. Maintain a straight position from toes to shoulders for 30 seconds. If you can’t hold for that long, gradually build up to 30 seconds.

Slow Bear Crawl

Slow bear crawl connects your upper body to your toes through your torso. This helps you ensure that you can control your alignment throughout your entire underwater dolphin kick sequence.

To do this exercise, start on your hands, knees, and toes. Press your hands and toes into the ground, so that your knees rise slightly off the ground. Take small, slow crawls forward with your opposite arm and foot. The goal is to be patient and controlled. Look forward slightly throughout.

Glute Bridge March

Glute bridge march works to strengthen the muscles on the back of your body.

To do this exercise, lie on your back on the ground with your knees bent and feet flat on the ground, arms on the ground at your sides. Press straight into the ground with your feet and shoulders, so that your hips rise and your body is straight, inclining from your shoulders up to your knees. As though you’re marching, lift one foot at a time, approximately 12 inches off the ground. Keep your body position stable throughout.